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The Good, The Bad and The Ugly

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macrothIcon...07-06-2021 @ 11:02 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		From the vid I don't think the first few strokes need to be shortened much (in terms of compression at the catch/lean back at the finish), but getting the cadence up to 50 would help. I don't differentiate much between the first 4-5 strokes of a 500m and the first 4-5 strokes of a 100m, if you see what I mean.

Very solid 4' follow-up.
BimIcon...07-06-2021 @ 19:14 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers all! Jt I left the foot holders just as normal. I'll have a faf about after the end of the program, gaining even 0.1 second on a better start seems something worth doing.

I see what you mean macroth, I could definitely up the rate a little at the start.

Yesterday

Run 20 min UT1 / 2

Row - 2x12 min UT2

Time Meters Pace Watts Cal/Hr S/M HR
24:00.0 6,560m 1:49.7 265 1211 22 150
12:00.0 3,282m 1:49.6 265 1212 22 147
12:00.0 3,278m 1:49.8 264 1209 22 152

It's happening to me as well jt! High HR for this set.


Monday 07/06/21

Row - 12 min UT1

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 4,105m 1:49.6 266 1214 22 142
3:00.0 822m 1:49.4 267 1217 22 133
6:00.0 822m 1:49.4 267 1217 22 141
9:00.0 820m 1:49.7 265 1211 21 143
12:00.0 821m 1:49.6 266 1214 22 147
15:00.0 820m 1:49.7 265 1211 21 147

Same as yesterday, higher HR than usual, feeling decent enough though.
jtIcon...07-06-2021 @ 21:48 
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old age traveller
Member 332, 7917 posts
I have the foot holders on max height for 500m and below for max effort, just feels like you can really get a powerful drive.

personally I am glad I did the long taper although I don't think it suited me that much, if I were to have another go i would shorten it to 5 or 6 days.
BimIcon...08-06-2021 @ 23:34 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		I'll give the higher foot position a go next time I do a 500m.

Tuesday 08/06/21

Row - 1k WU, 1500m min AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:58.1 1,015m 1:57.2 217 1046 25 120

Time Meters Pace Watts Cal/Hr S/M HR
4:58.6 1,500m 1:39.5 355 1521 30 144
0:59.9 300m 1:39.8 352 1510 30 129
0:59.7 600m 1:39.5 355 1522 30 144
0:59.7 900m 1:39.5 355 1522 29 149
0:59.6 1,200m 1:39.3 357 1528 30 150
0:59.6 1,500m 1:39.3 357 1528 29 152

Time Meters Pace Watts Cal/Hr S/M HR
4:17.6 1,007m 2:07.9 167 875 22 127

Got the blood pumping but nothing too hard.
BimIcon...09-06-2021 @ 19:13 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Wednesday 09/06/21

Row - 1k WU, 1k race pace, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:48.1 1,004m 1:53.5 239 1121 25 128

Time Meters Pace Watts Cal/Hr S/M HR
3:09.4 1,000m 1:34.7 412 1718 31 146
0:37.9 200m 1:34.7 411 1716 33 131
0:37.9 400m 1:34.7 411 1716 30 145
0:37.9 600m 1:34.7 411 1716 32 149
0:37.8 800m 1:34.5 415 1727 32 154
0:37.9 1,000m 1:34.7 411 1716 30 155

Time Meters Pace Watts Cal/Hr S/M HR
4:20.2 1,002m 2:09.8 160 850 21 124


So race pace today felt goodish, confidence builder rather than panic stations anyway Grin
jtIcon...09-06-2021 @ 19:31 
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old age traveller
Member 332, 7917 posts
Lovely stuff, Looking like a hot day On Sunday how does the heat manifest itself in your ERG room?
BimIcon...10-06-2021 @ 19:13 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 10.06.2021 @ 19:33 PM by Bim
It can get pretty warm in there but I have a decent fan.

Thursday 10/06/21

Row - 1k WU, 2x2 min TR, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:50.4 1,006m 1:54.5 233 1102 25 125

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 634m 1:34.6 413 1721 32 146
1:00.0 318m 1:34.3 417 1734 32 142
2:00.0 317m 1:34.6 413 1721 31 151

Time Meters Pace Watts Cal/Hr S/M HR
2:00.0 634m 1:34.6 413 1721 32 149
1:00.0 318m 1:34.3 417 1734 32 144
2:00.0 317m 1:34.6 413 1721 32 154

Time Meters Pace Watts Cal/Hr S/M HR
4:22.3 1,010m 2:09.8 160 850 23 127

I've shuffled the sessions about slightly so I have a steady UT2 the day before rather than some AN. TR today was pretty much as expected.
BimIcon...11-06-2021 @ 16:42 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Friday 11/06/21

Row - 2k WU, 3x45s

Time Meters Pace Watts Cal/Hr S/M
7:38.8 2,008m 1:54.2 235 1107 26 127

Time Meters Pace Watts Cal/Hr S/M
0:45.0 237m 1:34.9 409 1707 32 136

Time Meters Pace Watts Cal/Hr S/M
0:45.0 237m 1:34.9 409 1707 33 138

Time Meters Pace Watts Cal/Hr S/M
0:45.0 237m 1:34.9 409 1707 33 139

Practicing the starts and settling into race pace asap.
BimIcon...12-06-2021 @ 15:39 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Saturday 12/06/21

Row - 15 min UT2

Time Meters Pace Watts Cal/Hr S/M HR
15:00.0 3,663m 2:02.8 189 949 19 124
3:00.0 719m 2:05.1 178 914 20 116
6:00.0 733m 2:02.7 189 950 20 121
9:00.0 735m 2:02.4 191 956 19 125
12:00.0 737m 2:02.1 192 961 19 131
15:00.0 739m 2:01.7 194 966 19 128

Very steady. Tomorrows plan - set off at 1:35 pace and hold on for 6:19 Grin I may set off a touch slower and do negative splits.
jtIcon...12-06-2021 @ 17:57 
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old age traveller
Member 332, 7917 posts
Well here we are Mr Bim
almost at the day of reckoning
A pb is just 200 strokes away
so keep on pulling come what may

Below 6.20 is what I heard
A year ago that seemed absurd
The Blood
The sweat
The tears
Will produce the best sugden 2k for years.

Good luck you have earned it with your meticulous training. Jus post the time if you have not energy for a write up
BimIcon...13-06-2021 @ 12:50 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 13.06.2021 @ 12:50 PM by Bim
Hey, thanks jt, I read your post last night and it helped a lot while I was getting put through the grinder today, fantastic motivation Happy

Sunday 13/06/21

Row - 2x1k WU, 2k max, 500m CD

Time Meters Pace Watts Cal/Hr S/M HR
3:55.2 1,005m 1:57.0 218 1051 25 129

Time Meters Pace Watts Cal/Hr S/M HR
3:53.5 1,009m 1:55.7 226 1077 25 135

Time Meters Pace Watts Cal/Hr S/M HR
6:19.0 2,000m 1:34.7 411 1716 33 162
1:34.8 500m 1:34.8 411 1713 32 158
1:35.1 1,000m 1:35.1 407 1700 31 162
1:34.8 1,500m 1:34.8 411 1713 32 164
1:34.3 2,000m 1:34.3 417 1736 35 165

Time Meters Pace Watts Cal/Hr S/M HR
3:21.8 502m 3:20.9 43 448 18 119

I'll put a vid up and do a mini write up later, just off out for a wobble on the bike with the kids now!
macrothIcon...13-06-2021 @ 13:21 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		There it is! Perfect pacing, too.
You put in the work and you reached your goal, congratulations!
jtIcon...13-06-2021 @ 14:18 
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old age traveller
Member 332, 7917 posts
Brilliant, I am very very pleased for you as Macroth said paced to perfection.

Now you can relax and smash that 1k later in the week.Happy
SparrowIcon...13-06-2021 @ 19:37 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq		That a great effort Bim!

Really pleased for you. As already mentioned, you thoroughly deserve it.
BimIcon...14-06-2021 @ 00:27 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers macroth, nice to hear that from The King Happy

Thanks jt, couple of days steady and maybe 1k Wednesday / Thursday, it should be a piece of cake after the 2k!

Cheers Sparrow!

So that's the end of the 6 month Rathburn program. I did 6:27 at BRIC just before I started it so an 8 second pb over the 6 months. It's been a (very) tough program in places but I mostly stuck to the plan, I think I only had 1 HD session, a couple of slightly shortened UT1 / 2 sessions and a couple of days off on the taper but I might be misremembering that. The UT1 and UT2 work stayed pretty consistent with maybe a little regression towards the end. AT stayed consistent as well, although the sessions felt easier as the program went on. The big improvements were made in TR and AT with both improving a fair bit. The taper seemed to work well for me as well (thanks for the input macroth), I did a 2k 6 weeks ago that was 6:21.4 I think, so 2.4 seconds knocked off that, I'm putting at least some of that down to the taper.

Nerves weren't too bad over the last week, the 4 min at race pace helped with that, I thought I had a really good shot at getting under 6:20 off the back of that session. I was pretty nervous going into it today, same as any 2k really Grin. Once I set off I settled into pace pretty quickly, the first 500m were a breeze and although the usual discomfort was setting in, by 1k I was confident 6:20 was going down. The third 500m was mentally the toughest, just keeping pace and counting down the meters and amazingly by the time I hit the last 500m felt I had enough left to push a little. I kept the normal stroke until the last 150m and then shortened it and sped up the SR to high 30's which did drop the split a little. I started to blow up in the last 40m or so I think, and I did see 1:37 on the monitor briefly. Annoyingly Ergdata stole a 10th off me again and my finish time on the monitor was 6:18.9. I was absolutely done in once I finished, a strange mix of delight and discomfort.

Anyway, a steady few weeks for now at least, work is ramping up again and I need a break from the constant C2 beatings Grin Cheers Team Boar (but mainly jt!), I can say with some certainty I wouldn't have got through Rathburn without the constant motivation.

2k pb

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